Last Saturday while reading the book, Forever Strong: A New, Science-Based Strategy for Aging Well, by Dr. Gabrielle Lyon, I learned a new word – Dynapenia.
From Wikipedia we learn that “Dynapenia means poverty of strength, power, or force. It is the loss of muscular strength rather than the loss of muscle mass (sarcopenia.)”
With increasing life expectancy in our modern world, the preservation of muscular strength throughout the aging process has become increasingly significant.
The first Two “Penias” that many of us are cautioned about are (1) Osteopenia, a loss of bone density, which may indicate beginning stages of osteoporosis and (2) Sarcopenia, which as mentioned above, is the loss of muscle mass.
Now comes awareness of Dynapenia – loss of daily Power and Strength.
Perhaps we are thinking…”But I am not an Olympic weight lifter, nor do I need to fell trees and dig the Great Lakes for which Paul Bunyan and Babe the Blue Ox were known.
I get around just fine – why are Strength and Power so necessary for me?”
Let’s consider this modified Google list of reasons:
A. Improved Quality of Life for more years…
1. Independence: Strength and power enable us to perform daily activities independently, such as lifting groceries, climbing stairs, and getting in and out of cars.
2. Enhanced Mobility: Strong muscles support better balance and coordination, reducing the risk of falls and injuries.
3. Increased Energy Levels: Regular strength training can boost energy levels, making it easier to stay active and engaged in life.
B. Reduced Risk of Chronic Diseases…
1. Heart Health: Strength training can lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease.
2. Diabetes Management: Regular physical activity, including strength training, can help regulate blood sugar levels.
3. Stronger Bones: Weight-bearing exercises, like strength training, can help slow bone loss and reduce the risk of osteoporosis.
C. Mental Well-being…Includes Stress Reduction, Improved Mood and Enhanced Cognitive Function.
D. Longevity…Research shows that regular physical activity, including strength straining, lengthens years and quality of life.
HERE ARE A FEW COMMON SENSE STEPS FOR INCORPORATING STRENGTH AND POWER TRAINING A COUPLE DAYS A WEEK INTO OUR WELLNESS ROUTINE…
1. Consult a Healthcare Professional: Before starting any new exercise program, check with your doctor to ensure it’s safe for you.
2. Start Slowly and Gradually Increase Intensity: Begin with light weights and gradually increase the weight and resistance as you get stronger.
3. Focus on Compound Exercises which work multiple muscle groups simultaneously:
Think body movements such as Push, Pull, Squat, Lunge, Hinge and Rotate.
4. Prioritize Proper Form to maximize effectiveness and minimize the risk of injury:
Find a certified personal trainer, skilled in working with age 60+ individuals.
5. Listen to Your Body: Pay attention to your body and rest when needed.
Remember…WE CAN BE STRONGER THAN OUR STRONGEST EXCUSE.1 WF!
- Quote paraphrased from Pinterest.
